As a member of the Smart Cooky Club, you have access to this exclusive growing collection of meal plans anytime you need a little inspiration. Take a minute to scroll through, there’s a lot tucked into this week’s plan to help make mealtime feel a whole lot easier.
You’ll find prep tips, simple dietary adjustments (gluten-free, low-carb, and more), how to adjust the recipe for two and helpful notes for each recipe.
Your Weekly Plan
Suggested sides are not included in the grocery list.
- Dinner 1: Slow Cooker Red Beans and Rice
- Dinner 2: Chicken Enchiladas
- Dinner 3: Zuppa Toscana
- Dinner 4: Cheesesteak Sandwiches
- Brunch/Lunch/Dinner: Chile Relleno Casserole
- Snack/Dessert: Banana Bread
This Week’s Kitchen Rhythm
Your Smart Cooky Club plan for the week
- Start strong: Slow Cooker Red Beans and Rice
Slow cook it early in the week and enjoy the leftovers; it’s even better the next day. - Midweek cozy: Zuppa Toscana
Perfect for a warm, comforting dinner, just add bread and you’re set. - Prep-ahead favorite: Chicken Enchiladas
Assemble ahead of time for an easy, stress-free dinner. - Quick night win: Cheesesteak Sandwiches
A fast, satisfying meal for a busy night. - Flexible extras: Chile Relleno Casserole + Banana Bread
Great for brunch, lunch, or a little something extra during the week.
A simple plan to help your week run a little smoother.
5 Steps to a Stress-Free Week of Meals
Start by printing your grocery list, then let’s make this week feel a whole lot easier.
- Plan Your Week, Your Way: There’s no right or wrong order here. Cook the meals as listed or mix and match your favorites.
- Access Your Recipes Anytime: Print the recipe cards or pull them up on your device. Everything you need is right at your fingertips.
- Shop Smart: Check your fridge and pantry first. Cross off what you already have and add anything else you need.
- Make It Yours: Use the tips below to adjust for dietary needs, preferences, or portion sizes.
- Enjoy the Process: This is about simplifying your week and gathering around the table with good food and the people you love.
You’re building a kitchen rhythm that serves your home well, one simple meal at a time.
Dinner 1: Slow Cooker Red Beans and Rice
Prep-ahead tips: This is a recipe that is best the next day, so make this on a day when you have time to slow cook it, then cool and reheat the next day.
- Dietary Tweaks: This recipe is already gluten-free and dairy-free. For low-sodium: Use only chicken in the recipe.
- Cooking for Two? Use the slider on the recipe card to set the number of servings you want. Start with half, this is a recipe you will want leftovers of! And it freezes great!
- Suggested Sides: Steam some white or brown rice to serve with this meal. While you are at it, toss a bagged salad or steam some broccoli.
Dinner 2: Chicken Enchiladas
Prep-Ahead Tips: Cook and shred your chicken ahead of time (or grab a rotisserie), and make the sauce a day or two early so the flavors really settle in, or grab a can of your favorite enchilada sauce. You can prep the filling in advance or go all the way and assemble the enchiladas the day before, then just pop them in the oven when you’re ready. It also freezes beautifully, so it’s a great one to make now and enjoy later.
- DIETARY TWEAKS
- Gluten-Free: Use corn tortillas, Siete grain-free tortillas.
- Dairy-Free: Use your favorite plant-based shredded cheese for cheese.
- Low-Carb: Make into a casserole, omitting the tortillas or low-carb, high-fiber tortillas also work well.
- Cooking for Two? Use the slider on the recipe card to reduce the recipe to half the servings, then, once baked, split into freezer containers for a quick and easy meal. I’d make the whole batch and freeze individual servings. Can be frozen before or after baking.
- Suggested Sides: We love these enchiladas with Spanish rice (it freezes great) and refried beans. Along with this, super-easy blender salsa and/or guacamole.
Dinner 3: Zuppa Toscana
Prep-Ahead Tips: Brown the sausage and chop your veggies (except the potatoes) the day before so everything’s ready to go. You can even make the whole soup a day or two ahead, it actually tastes better the next day. Just reheat low and slow, adding a splash of broth if it thickens up. If you plan to freeze it, hold off on the cream and stir that in after reheating for the best texture.
- DIETARY TWEAKS
- Gluten-Free: This soup is naturally gluten-free as written, just double-check your sausage and broth labels to be safe. Skip the bread or serve with your favorite gluten-free loaf.
- Dairy-Free: Swap the cream for full-fat coconut milk or a dairy-free alternative, or simply leave it out for a lighter, broth-based version. Still rich and satisfying.
- Low-Carb: Replace the potatoes with cubed rutabaga (tastes surprisingly like potatoes), turnip, or cauliflower florets, and be mindful of carb counts in your sausage.
- Serving Suggestions: This soup was made for dunking. Serve with warm slices of homemade Italian or French Bread, or a soft, herby Focaccia to soak up every last drop 💚. Add a simple green salad if you want to round it out.
- Cooking for Two: Halve the recipe easily with no other changes needed, or make the full batch and enjoy leftovers for a couple of days. Or freeze in Souper Cubes for individual heat-and-eat meals. It reheats beautifully and the flavors only get better.
Dinner 4: Philly Cheesesteak Sandwiches
Prep Ahead Tip: If slicing your own steak, slice ahead of time (a quick chill in the freezer makes it easy), and prep your onions and peppers up to the day before. Measure out all of your ingredients and place on a tray near the stove.
- DIETARY TWEAKS
- Gluten-Free: The filling (steak, onions, peppers, cheese) is naturally gluten-free, just double-check your Worcestershire sauce and seasonings. Serve in a gluten-free hoagie roll or turn it into a cheesesteak bowl over sautéed veggies or rice.
- Dairy-Free: Skip the cheese or use your favorite dairy-free slices. You can add extra sautéed onions, peppers, or mushrooms to keep that rich, savory feel without missing a thing.
- Low-Carb: Serve the cheesesteak filling in a bowl or over sautéed peppers and onions, cauliflower rice, or even wrapped in lettuce. Or check out this casserole.
- Serving Suggestions: This is classic comfort food, so keep it simple. Serve with crispy steak fries, chips, or a simple side salad to balance things out.
- Cooking for Two: This recipe halves easily using the slider button, or make the full batch and store the cooked meat and veggies separately from the rolls. Reheat in a skillet and assemble fresh sandwiches when ready.
Breakfast, Lunch or Dinner: Chile Relleno Casserole
Prep Ahead Tips: Cut the Monterey Jack cheese into strips up to a day ahead and refrigerate. Whisk the egg batter in advance and refrigerate it separately. For the biggest time-saver, fully assemble the casserole, cover, and refrigerate up to 24 hours before baking. When ready, let it sit on the counter while the oven preheats, then bake as directed. It also freezes well, assemble, cook, cool completely, cover tightly, and freeze for up to 3 months, then thaw overnight and reheat.
- DIETARY TWEAKS
- Gluten-Free: Swap in a cup-for-cup gluten-free flour replacement in place of all-purpose flour. Otherwise, this recipe is gluten-free.
- Dairy-Free: Swap the Monterey Jack for your favorite dairy-free cheese alternative, add extra chiles for flavor and use your favorite plant-based milk, nothing sweet.
- Low-Carb: To reduce carbs further, skip the flour and add 2 additional eggs; omit the milk. Bake at 375° for about 35-40 minutes, covered with foil, until the center is set. Pair with a simple salad or avocado slices.
- Serving suggestions: Serve with a fresh green salad, fruit salad, sliced avocado, or a spoonful of salsa. If you want something heartier, add a side of warm tortillas or Spanish rice.
- Cooking for Two: Halve the recipe and bake in a smaller dish with no other changes needed, or make the full recipe and divide it among smaller baking dishes, freezing one for later. It reheats beautifully for breakfast or lunch the next day.
Snack: Best Ever Banana Bread
Prep Ahead Tip: Make sure your bananas are nice and soft and brown, or if stored in the freezer, remove from freezer to thaw. Banana bread like most quick breads is actually better the second day, so plan on making it ahead and enjoying all week.
- DIETARY TWEAKS
- Gluten-Free: Replace 1 cup flour with GF cup-for-cup flour, ½ cup almond flour, and ¼ cup oat flour for the best texture and flavor. You may use all gluten-free all-purpose flour if desired.
- Dairy-Free: Omit creme fraiche all together or replace with plant-based room temperature plain yogurt, sour cream or cream cheese.
- Serving Suggestions: We love it plain, or toasted with a little butter or almond butter! YUM! After it cools completely, slice into 1 inch slices and wrap well. Freeze in a baggie for quick thawing, grab-and-go snacks.
- Cooking for Two: I haven’t tried halving the recipe, but it could be done. I would recommend making the full loaf and cutting it into thirds after cooling, wrap well and freeze portions you haven’t eaten or follow above instructions.
Make the Most of This Meal Plan
- Only the main recipes are included in the printable grocery list (no sides)
- Look over the recipes at the start of the week so nothing sneaks up on you
- Prep a few basics ahead (chopped veggies, cooked proteins, sauces)
- Cook once, plan for leftovers to cover another meal
- Don’t be afraid to swap meals based on your schedule or what sounds good
- Keep simple sides on hand (bread, salad, fruit) to round things out
- Adjust portions as needed, especially if cooking for two
- Give yourself a little grace… done is better than perfect 💚
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